Guru Mann Fitness Inc. CLEAN MUSCLE GAIN (CMG) NUTRITION PLAN CATAGORY: FAT FREE MUSCLE BUILDING PLAN AGE: 16 TO 60 YEARS ACTIVITY: GYM WORKOUT NUTRITION: VEG & NON-VEG DAYS: 5 DAYS WEIGHT TRAINING / 1 DAY CARDIO / 1 DAYS ABS DESIGNED & CREATED BY GURU MANN NOVEMBER 2020 Guru Mann Fitness Inc. Guru Mann Fitness Inc. CMG NUTRITION PLAN In CMG program, First thing’s first, you need to determine your basal metabolic rate (BMR). BMR is essentially an estimation of the minimum energy required to keep basic bodily functions online (heart rate, respiration, etc.) if you spent an entire 24 hour period at rest. After you establish your BMR, you'll need to use the active factor multiplier to calculate your Total Daily Energy Expenditure (TDEE). This is a combination of the calories need to maintain your basal metabolic rate coupled with your daily activies STEP 1: CALCULATE THE BMR Use Online BMR calculator or BMR Mobile App. Enter Height/Weight/Age including High Active (5 days a week) Lets take an EXAMPLE: Age: 25 Height: 5’10” Weight: 70kg (154lb) So BMR would be: 1744 STEP 2: CACULATE THE MAINTENANCE CALORIES - TDEE [FORMULA: BMR x 1.5] 1744 x 1.5 = 2616 calories So TDEE is 2616 STEP 3: ADD EXTRA CALORIES FOR GAINING Lean Bulk. A lean bulk is generally recommended for healthy individuals at an average weight. Use the following formula to determine your daily calorie needs for a lean bulk: TDEE + 200 calories. • Aggressive Bulk. If you’re fairly new to training, underweight, or a classic hardgainer, it might be beneficial to eat more aggressively. Use the following formula to determine your daily calorie needs for an aggressive bulk: TDEE + 500 calories. FOR CLEAN GAINING We will add 200 calories for clean gaining: 2616 + 200 = 2816 Keep in mind, all of these calculations are based upon algorithms for most individuals. However, they cannot factor in every individual variable such as NEAT (non-exercise activity thermogenesis), genotypes, hormones, lifestyle factors, hobbies, or nervous system dominance. Therefore, some individuals may need to add more calories in order to gain weight while others will need less to get the scale moving in the right direction. Start with a set number, eat accordingly for a month, check the scale, and then adjust. Guru Mann Fitness Inc. Guru Mann Fitness Inc. EVERY WEEK ADD 25 EXTRA CALORIES 12 WEEKS SURPLUS CALORIES TOTAL CALORIES WEEK 1 200 2816 WEEK 2 225 2841 WEEK 3 250 2866 WEEK 4 275 2891 WEEK 5 300 2916 WEEK 6 325 2941 WEEK 7 350 2966 WEEK 8 375 2991 WEEK 9 400 3016 WEEK 10 425 3041 WEEK 11 240 3066 WEEK 12 275 3091 We’ll use the above example to take you through the steps to determine your calories and macros. In step 1 you learned how to calculate base calories, now here’s how to break this all down into macros and plan your meals. TDEE: ~2616 calories • Estimated calorie target for Lean bulk: 2616 + 200 = 2816 calories ◦ Protein: • Start at 1 to 1.5 gram per pound of bodyweight ◦ Each gram of protein contains 4 calories ◦ 210g (i.e. 154lb bodyweight) = 210x4 = 840 calories ◦ Fat: • Start at 0.40 grams per pound of bodyweight ◦ Each gram of fat contains 9 calories ◦ 62g = 62x9 = 560 calories ◦ Carbohydrate: • Fill your remaining calories with carbs ◦ Each gram of carbohydrate contains 4 calories ◦ ◦ 2816 – 1400 (840+560) = 1416 then calories divided by 4 = 354g Now don’t freak out, I know that may sound like a huge amount of protein/carbs and/or calories but for some guys, this is what it’s going to take to build muscle. I should also note that all of these recommendations are for young, healthy, and active individuals. Certain macronutrients would require manipulation in older populations and those who might not respond to specific nutrition strategies. Guru Mann Fitness Inc. Guru Mann Fitness Inc. MACROBREAKDOWN TOTAL CALORIES 2816 CARBS (50%) PROTEIN (30%) FAT (25%) 350g 210g 62g MEAL 1 - BREAKFAST INGREDIENTS. PROTEIN CARBS FAT 1 CUP OATS 10 54 5 1/2 APPLE 0 14 0 5 BOILED EGG WHITES 20 0 0 1 WHOLE EGG 6 1 5 TOTAL CALORIES = 510 36g 69g 10g MEAL 2 - MID MORNING SNACK INGREDIENTS PROTEIN CARBS FAT 3 BREAD 6 45 4 1SP PEANUT BUTTER 4 4 7 0.8 scoop WHEY PROTEIN 20 1 1 WATER 240ML 0 0 0 TOTAL CALORIES = 428 30g 50g 12g MEAL 3 - LUNCH INGREDIENTS PROTEIN CARBS FAT 240g BLACK CHANNA 16 44 3 1/2CUP RICE 4 20 0 COOKED IN1/2SP COCONUT OIL 0 0 7 MIX SALAD - - - TOTAL CALORIES = 426 20g 64g 10g Guru Mann Fitness Inc. Guru Mann Fitness Inc. MEAL 4 - EVENING SNACK INGREDIENTS PROTEIN CARBS FAT 5 BOILED EGG WHITES 20 0 0 3 RICE CAKE 3 50 0 TOTAL CALORIES = 332 23g 50g 0 MEAL 5 - DINNER INGREDIENTS PROTEIN CARBS FAT 1CUP RICE OR 200G POTATO 2 44 0 120g CHICKEN BREAST OR THIGHS OR LEGS 25 2 1 1SP GHEE OR OLIVE OIL 0 0 14 TOTAL CALORIES = 427 27g 46g 15g MEAL 6 - BEFORE BED INGREDIENTS PROTEIN CARBS FAT 240ML MILK (Fat free) 10 14 0 1SP WHEY OR CASEIN 24 2 1 28G ALMONDS 4 4 14 TOTAL CALORIES = 367 38g 20g 15g PRE WOKOUT INGREDIENTS QUANTITY PROTEIN CARBS FAT PRE WORKOUT SUPPLEMENT 1SCOOP 0 0 0 ARGININE 500-1000MG 0 0 0 WATER 200ML 0 0 0 Guru Mann Fitness Inc. Guru Mann Fitness Inc. DURING WOKOUT INGREDIENTS QUANTITY PROTEIN CARBS FAT BCAA 5-10G 0 0 0 WATER 500-750ML 0 0 0 POST WOKOUT INGREDIENTS QUANTITY PROTEIN CARBS FAT WHEY PROTEIN 25-45G 40g 0 0 GLUTAMINE 5G 0 0 0 CREATINE 3G 0 0 0 WATER 300-400ML 0 0 0 40g 0 0 TOTAL CALORIES = SUPPLEMENT STACK INGREDIENTS EMPTY STOMACH BREAKFAST PRE W/O DURING W/O POST W/O BEFORE BED WHEY PROTEIN ISOLATE NO NO NO NO YES YES GLUTAMINE NO NO NO NO YES YES BCAA NO NO NO YES NO NO CLEATINE NO NO NO NO YES NO CARNITINE YES NO YES NO NO NO CASEIN PROTEIN (OPTIONAL) NO NO NO NO NO YES MULTIVITAMINS (OPTIONAL) NO YES NO NO NO NO FISH OIL (OPTIONAL) NO NO NO NO NO DINNER PRE WORKOUT NO NO YES NO NO NO BRANDS - ON / CELLUCOR / MUSCLETECH / GM NUTRITION / MUSCLEPHARM / DYMATIZE / GAT / BPI / BSN Buy Any Brand Which you can Trust Guru Mann Fitness Inc. Guru Mann Fitness Inc. VEG MEAL PLAN MEAL 1 - BREAKFAST INGREDIENTS PROTEIN CARBS FAT 1 CUP OATS 10 54 5 1/2 APPLE 0 14 0 5 BOILED EGG WHITES ( OR 24G WHEY PROTEIN) 23 0 0 1 SP PEANUT BUTTER 4 4 7 TOTAL CALORIES = 532 37g 69g 12g MEAL 2 - MID MORNING SNACK INGREDIENTS PROTEIN CARBS FAT 3 BREAD 6 45 4 1SP PEANUT BUTTER 4 4 7 0.8 scoop WHEY PROTEIN 20 1 1 WATER 240ML 0 0 0 TOTAL CALORIES = 428 30g 50g 12g MEAL 3 - LUNCH INGREDIENTS PROTEIN CARBS FAT 240g BLACK CHANNA 16 44 3 1/2CUP RICE 4 20 0 COOKED IN1/2SP COCONUT OIL 0 0 7 MIX SALAD - - - TOTAL CALORIES = 426 20g 64g 10g Guru Mann Fitness Inc. Guru Mann Fitness Inc. MEAL 4 - EVENING SNACK INGREDIENTS PROTEIN CARBS FAT 1CUP ROATED WHITE CHANNA 16 40 2 1 RICE CAKE 1 15 0 TOTAL CALORIES = 306 17g 55g 2 MEAL 5 - DINNER INGREDIENTS PROTEIN CARBS FAT 1CUP RICE OR 200G POTATO 2 44 0 100G GRILLED PANEER 18 0 15 COOKED VEGETABLES (ADD IN RICE AND PANEER) 1 5 0 TOTAL CALORIES = 419 20g 51g 15g MEAL 6 - BEFORE BED INGREDIENTS PROTEIN CARBS FAT 240ML MILK (Fat free) 10 14 0 1SP WHEY OR CASEIN 24 2 1 28G ALMONDS 4 4 14 TOTAL CALORIES = 367 38g 20g 15g Best Wishes :) GM Guru Mann Fitness Inc. Guru Mann Fitness Inc. Guru Mann Fitness Inc.
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